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Pomegranate vs. Grape — In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Grape?

  • Pomegranate is higher in Copper, Fiber, Folate, Vitamin B5, and Vitamin C, yet Grape is higher in Manganese.
  • Grape's daily need coverage for Manganese is 26% more.
  • Pomegranate has 16 times more Vitamin B5 than Grape. While Pomegranate has 0.377mg of Vitamin B5, Grape has only 0.024mg.
  • The amount of Sugar in Pomegranate is lower.

We used Pomegranates, raw and Grapes, american type (slip skin), raw types in this article.

Infographic

Pomegranate vs Grape infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Contains more Selenium +400%
Contains more Calcium +40%
Contains less Sodium -33.3%
Contains more Manganese +503.4%
Equal in Iron - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Contains more Selenium +400%
Contains more Calcium +40%
Contains less Sodium -33.3%
Contains more Manganese +503.4%
Equal in Iron - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Grape
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +165.1%
Contains more Fats +234.3%
Equal in Carbs - 17.15
Equal in Water - 81.3
Equal in Other - 0.57
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +165.1%
Contains more Fats +234.3%
Equal in Carbs - 17.15
Equal in Water - 81.3
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +564.3%
Contains more Polyunsaturated fat +29.1%
Equal in Saturated Fat - 0.114
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +564.3%
Contains more Polyunsaturated fat +29.1%
Equal in Saturated Fat - 0.114

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Grape
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Grape Opinion
Net carbs 14.7g 16.25g Grape
Protein 1.67g 0.63g Pomegranate
Fats 1.17g 0.35g Pomegranate
Carbs 18.7g 17.15g Pomegranate
Calories 83kcal 67kcal Pomegranate
Sugar 13.67g 16.25g Pomegranate
Fiber 4g 0.9g Pomegranate
Calcium 10mg 14mg Grape
Iron 0.3mg 0.29mg Pomegranate
Magnesium 12mg 5mg Pomegranate
Phosphorus 36mg 10mg Pomegranate
Potassium 236mg 191mg Pomegranate
Sodium 3mg 2mg Grape
Zinc 0.35mg 0.04mg Pomegranate
Copper 0.158mg 0.04mg Pomegranate
Manganese 0.119mg 0.718mg Grape
Selenium 0.5µg 0.1µg Pomegranate
Vitamin A 0IU 100IU Grape
Vitamin A RAE 0µg 5µg Grape
Vitamin E 0.6mg 0.19mg Pomegranate
Vitamin C 10.2mg 4mg Pomegranate
Vitamin B1 0.067mg 0.092mg Grape
Vitamin B2 0.053mg 0.057mg Grape
Vitamin B3 0.293mg 0.3mg Grape
Vitamin B5 0.377mg 0.024mg Pomegranate
Vitamin B6 0.075mg 0.11mg Grape
Folate 38µg 4µg Pomegranate
Vitamin K 16.4µg 14.6µg Pomegranate
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.12g 0.114g Grape
Monounsaturated Fat 0.093g 0.014g Pomegranate
Polyunsaturated fat 0.079g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pomegranate
11%
Grape
Minerals Daily Need Coverage Score
14%
Pomegranate
15%
Grape

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 49)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.